What is Tabata Training?

Have you ever heard of the Tabata Protocol? It was created by Izumi Tabata. The Tabata Protocol is simply the most intense cardio workout every discovered. Tabata training was originally tested at the National Institute of Fitness and Sports in Tokyo. Japan used highly-trained endurance athletes in peak condition. They would do 8 (or more) intervals, keeping the RPMs on the bike over 85 RPMs until they couldn't maintain that level of intensity.

It is quite common when performing this type of training to take you heart rate beyond your perceived maximum heart rate. Now if your fit and have progressed into this type of training gradually it is safe however this type of training is not advised for the beginner - intermediate level.

These days you will find people doing a Tabata Workout with weights, kettlebells or other types of resistance. As a result of training at a high intensity it is extremely difficult to maintain correct technique when performing exercises. Therefore using such equipment is not recommended due to the increased risk of injury.

You will need to build up your endurance gradually. Therefore you should not start training using the original Tabata Protocol.

5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down

It's very important that you ease into this type of training gradually because of the increases strain it places on the heart in particular. You need to gradually build your heart and lung capacity over time.

Tabata has a great effect on increasing your cardiovascular ability, increasing your lactic acid threshold.